EMOM for 10 rounds do:
For time complete the following:
Results: Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work. Part B 8:10.
Not for time do 5 rounds of Split Squats:
Then for time do Grace with modified weight (Rx is 135lbs/62kg) :
Finally do 5 rounds of 15/45 L-Stis.
Results: First round of Grace in 4:22, Second round 2:13. For the first round broke it up into sets of 5 reps each. Second round powered through as fast as possible, taking a break at 15 then at 25 reps. Only needed push press for the last 6 or so.
Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups: 5-4-3-2-1-2-3-4-5. During the same minute, immediately following the HSPU, do 5 Strict Pullups.
Part B: Then EMOM for 18 minutes do:
Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest
Results: Format for part A did not work this time. In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds. Carried on anyway to complete all sets, just no rest between.
Based on the CFI workout from October 22.
Round 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Really good format, all three were hard but with the long rest you could recover between. Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.
Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups